Fishtarian: Heart Healthy Diet and Living

The Fishtarian Diet That Keeps You Healthy

Foods good for your heart

The following foods keep your heart healthy or even help raise your HDL and lower LDL.

  • Oat bran is the hard outer layers of oat grains. Do not confused oat bran with oatmeal that is commonly available at grocery stores. Other bran such as wheat bran would not have the same effect of lowering cholesterol.

  • Salmon (rich in Omega-3 fatty acids); one piece / week to avoid mercury poisoning. Must purchase “wild caught” not “farmed” salmon. I prefer to apply light garlic salt before broiling in a toaster oven.

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Flax: Good Plant Source of Omega-3 Oils

As discussed in my previous post "How does Food Affect Your Cholesterol Level?" I recommend that you maintain constant intake of Omega-3 fatty acids in your diet to keep your heart healthy. In addition to popular cold water fish like salmon, I'd like to discuss a good plant source of Omega-3 in this post - flax seed.

First of all, the oils in flax seed contain high concentration of Alpha-Linolenic Acid (ALA) - one of three primary Omega-3 fats. There is about 3000 mg of Omega-3 fat in one serving (14g) of flax seed as well as 800 mg of Omega-6 fat. Both Omega-3 and Omega-6 are equally important to our health. The former reduces inflammation in our body, while the later promotes. The ideal balance between Omega-3 and Omega-6 is 1:1. Since Omega-6 fats are commonly found in the western diets, the 3:1 ratio of Omega-3:Omega-6 in flax seed is very welcome.

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Are You at Risk of a Heart Attack?

I recently read an article from washingtonpost.com that discussed new findings from a study regarding a simple test to detect who are at risk for a heart attack and how to lower the risk. The study was presented by Paul M. Ridker of the Brigham and Women's Hospital in Boston, who presented the findings yesterday at a meeting of the American Heart Association in New Orleans. For your convenience, I have included some excerpts from that article below.

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[picture by fotoosvanrobin]

Oat Bran Lowers Bad Cholesterol

About two years ago, I started adding oat bran to my daily oat meal in the morning. My blood test has consistently shown that oat bran helps lower my cholesterol levels; more precisely, it lowers only the bad cholesterol (LDL) not the good cholesterol (HDL). And, that's exactly what we want - increasing the HDL/LDL ratio.

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